What you get: Lose weight, lose stress, gain health - Honda Wellness
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PRESENTED BY:
THE HONDA WELLNESS CENTERS
Lose weight, lose stress, gain health.
PROGRAM RUNS JANUARY 10TH - FEBRUARY 21ST
Join this 6-week challenge designed to jump-start your health in the New
Year! Choose your own path and learn new tips and tricks to help with
weight loss, managing stress and other healthy components in your life!
What you get:
3 Full Assessments
Weekly challenges and
tasks
Accountability through
Honda Wellness Center staff
Incentive prizes for the top
points earned and finishers
Registration:
REGISTER ONLINE NOW THRU JANUARY 5TH
WWW.HONDAWELLNESS.COM
Program
Checklist
PLEASE INDICATE A CHECK MARK AS DATE
REQUIREMENTS WELL AS THE DATE COMPLETED
POINTS COMPLETED
✔ Complete 5
Initial Fit Test
Complete Pre-Program Survey 5
Mid Fit Test Completed 5
Post Fit Test Complete 5
Complete Post-Program Survey 5
Weekly Weigh Ins Optional weekly weight tracking
on weeks without Fit Test
1
ADDITIONAL POINT OPPORTUNITIES
Walk 10,000 steps today or take a 20 minute brisk walk
Checklist
2
Exercise
Take 20 minutes to stretch - use the yoga based routine
provided* 5
Attend 2 group exercise classes 2
Try the provided workout! Choose the HIIT or Strength 2
route
Complete 150 minutes of moderate intensity exercise 5
each week*
Perform 10 pushups while watching TV commercials
2
Track your food and water intake for 5 days* 5
Nutrition
Checklist
Try a new vegetable and prepare it in two different ways 2
Fill half your plate with fruit/veggies for 3 meals
2
Read your food labels! Make note of sugar and serving sizes!
5
Take at least 20 minutes to eat a meal - slow down and
focus on the food. 2
Plan ahead for 5 days of lunches.
2
Well-Being
Reflect! Write down 3 words that describe your feelings
2
Checklist
about this week
Try to get at least 7 hrs/night of rest for a week 2
Take two 30-minute breaks this week with yourself.
Use this time on YOU* 5
Declutter! Knock 2 items off your to-do list! 2
Relieve stress - spend 20 minutes stretching or use the
foam rolling guide to relieve muscle aches and pains 2
Unplug from all electronics 3x for at least 30 minutes
before bed*
5
/82 TOTAL POINTS
COLORED TASKS ARE REQUIRED FOR PRIZE ELIGIBILITY
*SEE WEEKLY BREAKDOWN FOR ADDITIONAL RESOURCES TO HELP WITH REQUIRED TASKS
Initial
Fit Test +5
NAME:
Height (inches): Resting Heart Rate:
Weight (lbs): Blood Pressure:
Body Fat%: Waist (inches):
BMI: Hips (inches):
SET A PERSONAL GOAL FOR THE PROGRAM:
Mid Fit Test +5
Height (inches): Resting Heart Rate:
Weight (lbs): Blood Pressure:
Body Fat%: Waist (inches):
BMI: Hips (inches):
Post Fit Test +5
Height (inches): Resting Heart Rate:
Weight (lbs): Blood Pressure:
Body Fat%: Waist (inches):
BMI: Hips (inches):
SET A PERSONAL GOAL FOR THE FUTURE:
Don't forget to complete the Pre and Post Program Survey!
Program
Overview
Congratulations on joining the
Honda Wellness Center Losing It Program!
Program Dates:
Monday, January 10th - Monday, February 21st
Below are the requirements to be successful and qualify for incentives:
You must be a current member at any of our Honda Wellness Centers
1. with an active waiver on file. Spouses and dependents may
participate if they have an active membership on file.
2. Must register online by visiting www.hondawellness.com
3. To complete the program and be prize eligible you must:
Complete the pre, mid, and post- program Fit Test assessments with a
trainer OR virtually submit your results
Complete, at minimum, the REQUIRED task offered weekly and record
them in the designated areas. The required tasks will be noted each week
and some require proof.
At the end of the challenge, you should have completed at least 6 of the
18+ challenges. Note: each site will have a different way to track!
4. Turn in your progress by the end of the day every Monday!
Final week submission is Monday, February 21st, 2022.
Prizes will be awarded to:
Top individuals who earn the most points by completing the program
challenges and requirements
All participants who complete the minimum requirements will also be
entered into raffle for various prizes
* In the event of a point tie, we will host a second raffle for top point earners
EMAIL US WITH ANY QUESTIONS, COMMENTS OR CONCERNS
ADC Recreation Center | Raymond Oh - reccenter@oh.hra.com
Anna Wellness Center | Anna Oh - associate_wellness_center@ham.honda.com
East Liberty Wellness Center | East Liberty, Oh -elp_wellness_center@ham.honda.com
TMP-O Activity Center | Russells Point, Oh - TMPO_activity_center@na.honda.com
Watson Wellness Center | Marysville Oh - wellness_center@ham.honda.com
Week 1: January 10th - January 16th
You have seven days to complete as many of
the tasks below for points. One task is
required for program completion while the
other two will earn you extra points!
At the start of the next week, you’ll be given
a new set of tasks and asked to track your
progress! Turn in your tasks to earn points.
Week 1 Deadline for Week 1: January 17th
Initial Fit Test +5
Set a personal goal for the program:
Complete the pre-program survey +5
*The tasks marked with an asterisk are required to earn points for this program!
PLEASE SEE THE NEXT PAGE FOR RESOURCES AND LISTS YOU CAN USE TO FOLLOW ALONG WITH EACH TASK!
Exercise +2
Walk 10,000 steps today or take a 20
minute brisk walk
Nutrition +5
Track your food and water intake
for 5 days*
THIS IS REQUIRED FOR PROGRAM COMPLETION
Well-Being +2
Reflect! Write down 3 words that
describe your feelings about this week
Total Points Earned
for the week: /19 POINTS
Don't forget to log and submit
your progress this week!
WEEK
ONE
Resources
Exercise MAXIMIZE YOUR DAY AND EARN 10,000 STEPS BY
FOLLOWING THESE SIMPLE HACKS:
Take the stairs Walk during breaks Ditch email
TAKING THE STAIRS TAKE ADVANTAGE OF BREAKS AND MOVE AROUND THE OFFICE
BURNS 8 TO 11 WALK AROUND. A BRISK QUARTER MILE TO COMMUNICATE RATHER
CALORIES PER MINUTE WILL ADD AROUND 1,500 STEPS THAN EMAIL!
Nutrition
USE THE FOOD/WATER
TRACKER ATTACHED TO
THIS EMAIL TO LOG
YOUR MEALS THIS WEEK!
*REMEMBER THIS 5 DAY TASK
IS REQUIRED. YOU CAN SHOW
PROOF USING ANY OTHER
METHOD LIKE AN APP ON
YOUR PHONE IF YOU
ALREADY USE ONE
Well-Being LET'S REFLECT THIS WEEK.
USE THE SPACE BELOW TO
WRITE DOWN THREE
WORDS FOR YOUR WEEK.
YOU CAN WRITE DOWN ANY
WORDS OF YOUR CHOICE.
THINK ABOUT HOW YOU
FEEL ABOUT YOUR HABITS
THIS WEEK, WHAT YOUR
MOTIVATION IS LIKE AND
ADD MORE IF YOU CHOOSE!
FOR QUESTIONS, PLEASE REACH OUT TO YOUR HONDA WELLNESS CENTER STAFF!
Week 2: January 17th - January 23rd
You have seven days to complete as many of
the tasks below for points. One task is
required for program completion while the
other two will earn you extra points!
At the start of the next week, you’ll be given
a new set of tasks and asked to track your
progress! Turn in your previous weeks tasks
Week 2 to earn points!
Deadline for Week 2: January 24th
*The tasks marked with an asterisk are required to earn points for this program!
PLEASE SEE THE NEXT PAGE FOR RESOURCES AND LISTS YOU CAN USE TO FOLLOW ALONG WITH EACH TASK!
Exercise +5
Take 20 minutes to stretch - use the
yoga based routine provided*
THIS IS REQUIRED FOR PROGRAM COMPLETION
Nutrition +2
Try a new vegetable and prepare
it in two different ways
Well-Being +2
Try to get at least 7 hours of rest for a
week
+1 Optional weekly weigh in
Total Points Earned
for the week: /10 POINTS
Don't forget to log and submit
your progress this week!
WEEK
TWO
Resources
Exercise TAKE 20 MINUTES TO STRETCH -
SUPPLEMENTAL YOGA-BASED ROUTINE PROVIDED
7. High Lunge Pose 10. Seated Side
1. Child's Pose 4. Standing (Left side) Bend
Forward Bend (each side)
8. Supine Spinal
2. Cobra Pose 11. Seated
5. High Lunge Pose Twist
Spinal Twist
(Right side) (each side)
(each side)
9. Wind Release
3. Downward 6. Crescent Lunge 12. Seated
Pose
Facing Dog Pose (Right side) Mountain Pose
(each side)
COMPLETE 3O SECONDS OF EACH MOVE.
REPEAT ENTIRE FLOW 3 TIMES.
Nutrition TRY A NEW VEGETABLE AND PREPARE IT IN 2
DIFFERENT WAYS - SEE BELOW FOR IDEAS!
Boil Steam Sautee Stew Bake Grill
Want more ideas? See the attached "In-Season Vegetables" document!
Well-Being GET 7+ HOURS OF REST EVERY NIGHT FOR 1 WEEK
Adults need a minimum of 7 to 9 hours of sleep
Avoid Electronics in Bed each night, yet more than one-third of the
EXPOSURE TO SCREENS AND BRIGHT population doesn't get the minimum number of
LIGHTS CAN HINDER MELATONIN recommended hours.
PRODUCTION
Read ACE's blog on How to Build Habits for
Be Active! Healthier Sleep to set yourself up for success!
EXERCISE HAS BEEN SHOWN
TO SUPPORT IMPROVED SLEEP.
Track your sleep:
Consider What & How Much
You Eat Before Bed
Su M Tu W Th F Sa
IF HUNGRY NEAR BEDTIME, CHOOSE A
SMALL MEAL/SNACK LIKE GREEK YOGURT,
OATMEAL, OR HANDFUL OF NUTS.
Week 3: January 24th - January 30th
You have seven days to complete as many of
the tasks below for points. One task is
required for program completion while the
other two will earn you extra points!
At the start of the next week, you’ll be given a
new set of tasks and asked to track your
progress! Turn in your previous weeks tasks
Week 3
to earn points!
Deadline for Week 3: January 31st
Mid-Assessment Fit Test +5
*The tasks marked with an asterisk are required to earn points for this program!
PLEASE SEE THE NEXT PAGE FOR RESOURCES AND LISTS YOU CAN USE TO FOLLOW ALONG WITH EACH TASK!
Exercise +2
Attend 2 Group Exercise Classes of
your choice!
Nutrition +2
Fill half your plate with fruit and
veggies for 3 meals
Well-Being +5
Take two 30-minute breaks this week
with yourself. Use this time on YOU*
THIS IS REQUIRED FOR PROGRAM COMPLETION
Total Points Earned
for the week: /14 POINTS
Don't forget to log and submit
your progress this week!WEEK
THREE
Resources
Exercise ATTEND 2 GROUP FITNESS CLASSES
Cardio Mix Core Blast
Get your heart rate up
with intervals of high & Wake up your abs
with exercises
low intensity using just designed to sculpt!
your body weight!
Full Body Blast Home Fit
A well-rounded full This total body
body strength workout strength class will keep
your metabolism
combined with cardio. revved up all day long.
Mid-Day Muscle Yoga
Efficiently build strength
A balanced approach to and flexibility, all while
improve strength. bringing your body into a
Dumbbells are required.
state of harmony.
A fusion of Yoga and TaiChi
created by Lawrence Biscontini.
TO RECEIVE INVITES, EMAIL : Yo-Chi It is a mind-body workout that
will strengthen, lengthen, and
calm the whole body.
WELLNESS_CENTER@HAM.HONDA.COM
Nutrition FILL HALF YOUR PLATE WITH FRUIT/VEGGIES FOR 3 MEALS:
USE THE TRACKER BELOW TRACK THE DAYS YOU COMPLETE!
General Daily Recommendations:
Fruits Grains* Veggies Protein
Women:1.5-2 cups Women: 5- 8 oz. Women: 1.5-2 cups Women: 5-6 oz.
Men: 2-2.5 cups Men: 6 - 10 oz. Men: 2-2.5 cups Men: 6-7 oz.
*make half choices whole grain
FOR MORE INFORMATION, VISIT WWW.MYPLATE.GOV
Well-Being TAKE TWO 30-MINUTE BREAKS THIS WEEK!
USE THE SPACES TO WRITE DOWN HOW &
WHEN YOU SPENT YOUR BREAKS THIS WEEK.Week 4: January 31st - February 6th
You have seven days to complete as many of
the tasks below for points. One task is
required for program completion while the
other two will earn you extra points!
At the start of the next week, you’ll be given
a new set of tasks and asked to track your
progress! Turn in your previous weeks tasks
Week 4 to earn points!
Deadline for Week 4: February 7th
*The tasks marked with an asterisk are required to earn points for this program!
PLEASE SEE THE NEXT PAGE FOR RESOURCES AND LISTS YOU CAN USE TO FOLLOW ALONG WITH EACH TASK!
Exercise +2
Try the provided workout! Choose the
HIIT or Strength route
Nutrition +5
Read your food labels! Make note
of sugar and serving sizes!*
THIS IS REQUIRED FOR PROGRAM COMPLETION
Well-Being +2
De-clutter! Knock 2 items off your to-
do lists.
+1 Optional weekly weigh in
Total Points Earned
for the week: /10 POINTS
Don't forget to log and submit
your progress this week!WEEK
Resources FOUR
Exercise TRY THE PROVIDED WORKOUT!
CHOOSE THE HIIT AND/OR STRENGTH ROUTE.
Strength HIIT
Workout Workout
DB SHOULDER PRESS JUMP SQUATS
DB SUMO SQUATS HIGH KNEES
DB SQUAT TO SHOULDER PRESS
PUSH-UPS MOUNTAIN CLIMBERS
ALT. REVERSE LUNGES JUMPING JACKS
DB HAMMER CURL BURPEES
30 SECONDS EACH MOVE &
COMPLETE 4 SETS OF 10 REPS COMPLETE 4 SETS
REACH OUT TO YOUR FITNESS STAFF IF YOU HAVE QUESTIONS ABOUT THE WORKOUT!
KEY: DB - DUMBBELL ALT- ALTERNATING
Nutrition
READ YOUR FOOD LABELS!
Take a look at the chart and
learn what to look for on the
label! pay close attention to
added sugars and serving
size
Well-Being DECLUTTER! KNOCK 2 ITEMS OFF
YOUR TO-DO LIST!Week 5: February 7th - February 13th
You have seven days to complete as many of
the tasks below for points. One task is
required for program completion while the
other two will earn you extra points!
At the start of the next week, you’ll be given a
new set of tasks and asked to track your
progress! Turn in your previous weeks tasks to
Week 5 earn points!
Deadline for Week 5: February 14th
*The tasks marked with an asterisk are required to earn points for this program!
PLEASE SEE THE NEXT PAGE FOR RESOURCES AND LISTS YOU CAN USE TO FOLLOW ALONG WITH EACH TASK!
Exercise +5
Complete 180 minutes of moderate
intensity exercise each week*
THIS IS REQUIRED FOR PROGRAM COMPLETION
Nutrition +2
Take at least 20 minutes to eat a meal
- slow down and focus on the food.
Well-Being +2
Relieve stress - spend 20 minutes
stretching or use the foam rolling guide
to relieve muscle aches and pains
+1 Optional weekly weigh in
Total Points Earned
for the week: /10 POINTS
Don't forget to log and submit
your progress this week!WEEK
Resources FIVE
Exercise
COMPLETE 150 MINUTES OF MODERATE- INTENSITY
EXERCISE THROUGHOUT THE WEEK!
MINUTES OF EXERCISE
The American Heart Association recommends 150 Sunday
minutes of moderate-intensity physical activity spread
throughout the week. Moderate-intensity exercise is Monday
anything that increases your heart rate and breathing, but
still allows you to carry on a conversation. Tuesday
Regular physical activity can reduce your risk of
cardiovascular disease, type 2 diabetes, depression & Wednesday
anxiety.
Thursday
Use the table to track your progress! Friday
Saturday
TOTAL MINUTES:
Nutrition TAKE AT LEAST 20 MINUTES TO EAT YOUR MEALS BY
SLOWING DOWN AND FOCUSING ON THE FOOD.
Here are some tips that may help you:
Avoid distractions such as the TV, computer, or
phones while eating
Try eating with your non-dominant hand
Use chopsticks if you don't normally use them
Take small bites and chew well
Take time to notice the texture, smell and flavor of
each food
Well-Being TAKE THREE DAYS THIS WEEK TO SPEND
10+ MINUTES OUTSIDE
According to Marian University, being outside in the
winter months has multiple health benefits! Some include:
Basal Metabolic Rate increases in the cold therefore
you burn more calories than being inside
Improves your mental health
Outdoor activities increases your Vitamin D exposure
which helps with bone health & disease prevention.Week 6: February 14th - February
20th
You have seven days to complete as many of
the tasks below for points. One task is
required for program completion while the
other two will earn you extra points!
At the start of the next week, you’ll be given a
new set of tasks and asked to track your
Week 6
progress! Turn in your previous weeks tasks
to earn points!
Deadline for Week 6: February 21st
Post Fit Test +5
Set a personal goal for the future:
Complete the post-program survey +5
*The tasks marked with an asterisk are required to earn points for this program!
PLEASE SEE THE NEXT PAGE FOR RESOURCES AND LISTS YOU CAN USE TO FOLLOW ALONG WITH EACH TASK!
Exercise +2
Perform 10 pushups while watching
TV commercials
Nutrition +2
Plan ahead for 5 days of lunches
Well-Being +5
Unplug from all electronics 3x for at
least 30 minutes before bed*
THIS IS REQUIRED FOR PROGRAM COMPLETION
Total Points Earned
for the week: /19 POINTS
Don't forget to log and submit
your progress this week!WEEK
Resources SIX
TRY EACH OF THE PROVIDED PUSHUP VARIATIONS
Exercise TO DETERMINE WHICH IS BEST FOR YOU. AS THE
OPTION YOU CHOOSE GETS EASIER, PROGRESS TO
THE NEXT!
REACH OUT TO YOUR FITNESS STAFF IF YOU HAVE QUESTIONS ABOUT THE PUSHUP
AND ITS MANY VARIATIONS.
Nutrition
PLAN AHEAD! SEE IF YOU CAN PLAN FOR 5 DAYS
OF LUNCHES
HEALTHY LUNCH IDEAS:
- Replace soda for water
- Add veggies to your dish/sandwich
- Choose fruit over chips
- Skip the high calorie
dressings/sauces
- Cook the night before and use your
leftovers as lunch
FOR MORE HEALTHY LUNCH IDEAS, VISIT: WWW.HEART.ORG AND WWW.EATRIGHT.ORG
READ A BOOK OR CLEAR YOUR MIND,
Well-Being MAGAZINE MEDITATE
UNPLUG FROM ALL ELECTRONICS 3X AT
LEAST 30 MINUTES BEFORE BED.
TAKE A RELAXING BATH TRY A LIGHT SELF MASSAGE
/ SHOWER OR STRETCH
TRY THESE STRATEGIES TO HELP YOU RELAX
BEFORE BED.That's a wrap!
Thank you for participating
in Losing It 2022
Lose weight, lose stress, gain health
If you haven't already, please make sure to turn in your final progress
and track your points in the binder located at your Wellness Center!
*Virtual participants - please email us to submit your final work.
Track your progress
Program officially ends February 21st, 2022.
Please submit all your work to us by the end of the day. Winners/wrap up
email will be sent to all participants in the following days!
Complete the post-program survey
Please complete our POST PROGRAM SURVEY to help us understand
how you felt about this program and improve towards future
programs
Follow the link here:
Continue reaching your fitness goals
The program may be over, but that doesn't mean you should
revert to old habits. Continue using the tools from this program to
help you sustain your goals.
When in doubt, reach out to your Wellness Center Staff!
Total Points Earned
for the Program: /82 POINTS
WANT TO SEE WHAT OUR NEXT PROGRAM IS FOR 2022?
FIND OUT BY VISITING WWW.HONDAWELLNESS.COMYou can also read
